Essential asanas

ccording to the Gheranda Samhita ( a eighteenth century treatise on Hatha yoga), there are eighty
four thousands asanas. However, to the best of my knowledge, the largest collection of asanas in
one single publication is Dharma Mittra's Master yoga chart, which presents a whooping 908
postures. Mr Iyengar's "Light on Yoga", a book which is still considered by many to be the
ultimate reference in this field, describes little more than 200 asanas - still far too much to fit into
a daily practice - and far more than most people will master in a lifetime. Which ones are
essential?
To find the answer to this question, and decide which asanas must be included in my regular
practice and taught in my classes, I decided to look at various styles of yoga and at a number of
yoga texts. The results of these investigations are summarised in the table below. I have used the
Sanskrit names, but a translation of most of these is included at the end of the article for the
benefit of those who prefer to use English.
But first, here's a short explanation of what the various columns contain.
Iyengar yoga: Mr Iyengar gives in "Light on Yoga" a list of important asanas. I have
shortened the list slightly, based on my own experience with this style of yoga.
Ashtanga yoga: I consulted Patthabi Jois' "Yoga Mala". I have included asanas from the
Surya Namaskar sequences and from the closing sequence, which are considered
essential and should be practiced on a daily basis. Standing postures were not included,
but had they be, the list would look even more similar to the Iyengar list (hardly
surprising, since both styles come from Krishnamacharya)
Sivananda: These are the twelve basic postures which teachers of this school of yoga
include in all their classes.
Classical texts: The Gheranda Samhita describes thirty two asanas, which must have
been considered essential by its author. Most of these thirty two asanas are also listed in
the Hatha Yoga Pradipika. The main difference between the two texts is that the GS lists
some standing postures, while the HYP doesn't. I have left out some the lesser known
asanas listed in the GS, but not in the HYP.
Theos Bernard: describes in his book "Hatha Yoga" how he was given a number of
asanas to practice on a daily basis. This is a list of these asanas.
Dharma Mittra: Mentions 8 asanas as essential in his book "608 yoga poses". Savasana
isn't included in these, but in his guidelines for practice, he advises to end all asana
session with a "relaxation posture such as Savasana", which has therefore been included.
Iyengar Ashtanga Sivananda
Classical
texts
Theos
Bernard
Dharma
Mittra
Standi
ng
asanas
Trikonasana,
Parivrtta
Trikonasana,
Parsvakonas
ana,
Prasarita
Padotanasan
a
Virabadrasan
Uttanasana,
Utkatasana,
Urdhvasana,
Virabadrasan
a
Trikonasana,
Uttanasana
Utkatasana,
Vrkasana,
Garudasana,
None
(although
pictures of
Vrkasana an
d
Padhahastha
sana appear
in his book)
None
a, Ardha
Chandrasana
, Uttanasana
Inversi
ons
Sirsasana,
Sarvangasan
a, Halasana,
Adho Mukha
Svanasana
Sirsasana,
Sarvangasan
a, Halasana,
Karnapidasan
a,
Urdhva Padm
asana,
Pindasana,
Ado Mukha
Svanasana
Sirsasana,
Sarvangasan
a, Halasana,
Vipararita Karani
(from the
description given
in the HYP this is
Sirsasana)
Sirsasana,
Sarvangasan
a, Halasana
Sirsasana,
Sarvangasan
a,
Backbe
nds
Ustrasana,
Salabhasana
,
Dhanurasana
Urdhva
Mukha
Svanasana
Bhujanghasa
na,
Salabhasana,
Dhanurasana
Dhanurasana,
Bhujanghasana
Salabhasana,
Ustrasana
Bhujanghasa
na,
Salabhasana
,
Dhanurasana
Bhujanghasan
a, leading
into,
Dhanurasana
Forwar
d
bends
Janusirsasan
a,
Paschimottan
asana
Utanasana
Paschimottan
asana
Paschimottanasa
na, Kurmasana,
Paschimottan
asana
Paschimottan
asana, Maha
Mudra
Twists
Ardha
Matsyendras
ana,
Marichyasan
a
None
Ardha
Matsyendras
ana
Matsyendrasana
Ardha
Matsyendras
ana
Matsyendrasa
na
Sitting
asanas
Sidhasana,
Virasana,
Badhakonasa
na,
Padmasana
Padmasana,
Baddha Padm
asana, Yoga
Mudra
None (but
this school of
yoga always
include some
sitting
practice)
Siddhasana,
Padmasana, Vaj
rasana,
Svastikasana,
Virasana,
Badhdrasana,
Baddha Padmas
ana,
Gomukasana
Padmasana
Siddhasana,
Padmasana,
Balanci
ng
asanas
None
Uth Pluthi
(Tolasana)
Bakasana /
Mayurasana
Mayurasana,
Kukutasana,
None None
Other
asanas
Navasana,
Matsyasana,
Savasana
Matsyasana,
Uttanapadasa
na, Savasana
Surya
Namaskar
Matsyasana,
Savanansana
Simhasana,
Savansana
(called
Mirasana),
Matsyasana
Matsyasana Savasana
Iyengar Ashtanga Sivananda
Classical
texts
Theos
Bernard
Dharma
Mittra
As can be seen from this table, most sources agree to include some backbends, and at least one
forward bends, one twist and one sitting asansa.
While classical texts do no list inversions amongst asanas, they mention Viparita Karani, which
is probably Sirsasana. Nearly all other sources include Sirsasana, Sarvangasana and Halasana. It
comes as no surprise that Iyengar yoga places a particular emphasis on standing postures, which
are simply ignored by some other sources (the Hatha Yoga Pradipika does not mention any
standing postures, although the Gheranda Samhita lists three).
While only one mild backbend and no twists are listed here for ashtanga, this has to be seen in
the context of the whole system, in which the second series actually contains a number of strong
twists and backbends and was meant to be practiced regularly. However, beginners do not get
much practice at backbends, and this has been pointed out by some as a shortcoming of the
ashtanga system.
All sources insist on the importance of finishing the practice with a relaxation time in Savasana.
Although the shortest list includes only 9 postures, it seems to be difficult to go below 12 if you
want to include some standing postures.
Here's my own list (in no praticular order), for what it's worth: Uttanasana, Trikonasana,
Sirsasana, Sarvangasana, Halasana, Adho Mukha Svanasana, Urdhva Mukha
Svanasana, Dhanurasana, Marichyasana or Baradhvajasana, Siddhasana, Padmasana,
Baddhakonasana, Supta Virasana, Navasana, Matsyasana, Savasana.
Glossary of postures names:
For those who are not familiar with the Sanskrit names of postures, here's a translation.
Standing
Trikonasana: Triangle
Parivrtta Trikonasana :Reversed (twisted) triangle
Parsvakonasana: Sideway strech
Prasarita Padotanasana: Wide leg forward bend
Virabadrasana: Warrior posture
Ardha Chandrasana: Half moon pose (balancing on one leg)
Uttanasana: Standing forward bend
Utkatasana: Half squat
Vrkasana: Tree pose
Garudasana: Eagle posture
Inversions
Sirsasana: Headstand
Sarvangasana: Shoulderstand
Halasana: Plough posture
Karnapidasana: Knee to ears posture (a variation of Halasana)
Urdhva Padmasana: Shoulderstand with legs in lotus
Pindasana: Inverted embryo posture
Ado Mukha Svanasana: Downward facing dog
Backbends
Ustrasana: Camel
Salabhasana: Locust
Dhanurasana: Bow,
Urdhva Mukha Svanasana: Upward facing dog
Bhujanghasana: Cobra
Forward bends
Paschimottanasana: Sitting forward bend
Janusirsasana: One leg head to knee forward bend
Kurmasana: Tortoise
Maha Mudra: The great seal, a variation of Janusirsasana
Sitting asanas
Badhakonasana: Cobbler's pose (sometimes called butterfly)
Siddhasana: Perfect posture
Padmasana: Lotus
Vajrasana: Diamond posture (kneeling)
Svastikasana: Easy posture (simple cross legged sitting posture)
Virasana: Hero posture (kneeling)
Baddha Padmasana: Bound lotus
Gomukasana: Cow face posture
Balancing asanas
Tolasana: Scale posture (lifting up in lotus)
Bakasana: Crow posture
Mayurasana: Peacok
Kukutasana: Cock posture
Miscellaneous asanas
Navasana: Boat posture
Matsyasana: Fish posture
Savasana: Corpse posture
Uttanapadasana: a variation of Matsyasana
Simhasana: Lion posture

See also the Online asana index
Christophe is the Webmaster of Yoga Online and runs a yoga centre on Clare Island, off
the West coast of Ireland

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